Every Time You Eat, Have A Plant
Contributed by Julie Cascio
University of Alaska Fairbanks Cooperative Extension Service
Happy National Nutrition Month! Create healthy habits that are sustainable and celebrate your needs. Behavioral science states that if something is easy it is likely you will do it. When something makes you feel good, you want to do it again. When something tastes good, you want to eat it again. So, tap into ways that are already happening, to make healthy choices easier!
We all have our staple, go-to meals – tacos, pasta, burgers, salmon, pizza or even breakfast for dinner. Take advantage of these automatic meals and add one (or two) more veggies. Essentially, Every Time You Eat, Have A Plant! Besides the evening meal, add veggies for breakfast and lunch, too.
Every Time You Brunch. A brunch meal with nutritious food boosts metabolism, balances blood sugar levels, improves cognitive function and promotes heart health. Think creatively and make a colorful plate! There are so many fun and creative brunch options to choose.
Transform Your Toast. Forget about the standard with bread toast with butter! Think about adding a few veggie toppers to lift your breakfast game. Try these tasty combinations on whole wheat bread, whole grain bread or sweet potato toast:
Avocado, radishes, and green onion
Mushrooms, egg, and thyme
Ricotta cheese, tomatoes, basil, and black pepper
Sweet potato toast (slice the sweet potato and put in the toaster)
Almond butter, bananas, and cinnamon
Cottage cheese, strawberries, and honey
Hummus and tomato slices
Pizza for brunch? Yes! Add veggies on your own personalized pizza to start the day.
Build Your Brunch Pizza. Get creative with your crush – make a homemade vegetable crust with cauliflower, sweet potato or broccoli.
Choose a spread – tomato sauce, pesto, hummus or olive oil are great options.
Pile on the veggies – use seasonal, frozen or canned.
Add a protein – choose from a variety of options like eggs, tofu, beans, turkey or mozzarella cheese
Sprinkle on a seasoning – add herbs or spices for an extra boost of flavor like basil, oregano, red pepper flakes, garlic powder or lemon zest.
Try this combination: cauliflower crust, pesto, spinach and sliced hard boiled eggs.
Every meal, Use Veggies On-Hand. Add veggies in the fridge or from the freezer to frittata for a meal. Plan two cups of veggies per person. Another idea is to use more or different veggies in your stir fry. Add greens like spinach, baby kale, beet greens and others into a stew or soup.
Basic Frittata Recipe
Preheat the oven to 400°F.
Whisk together 2 large eggs, ¼ cup milk, and 1 clove garlic, minced, until well combined. Set aside.
Heat 1 tablespoon olive oil in an 8-inch skillet over medium heat. Add ¼ cup minced onion, ¼ cup diced bell pepper, 1 ¼ cup chopped broccoli, and a pinch of salt and pepper. Cook, stirring occasionally, until the broccoli is tender but still bright green, 5 to 8 minutes. Spread it evenly across the pan. Pour the egg mixture over the veggies and gently shake the pan to distribute. Sprinkle with ¼ cup crumbled feta cheese and bake for 15 to 20 minutes or until the eggs are set. Season to taste and serve.
Raw carrots, celery, radishes and bell pepper chunks dipped in hummus or eaten plain are crunchy treats. Dried vegetables such as zucchini chips, kale chips or plantain chips (with guacamole) are fun treats, too. Try some new veggies like jicama to appeal to your taste buds.
Cucumber Cracker. Using a cucumber for a cracker the perfect way to keep your appetizers gluten free, it also ensures your guests are enjoying their veggies! Place a dollop of hummus atop a sliced cucumber along with finely diced olives, seeds or other topping for a beautiful presentation.
Add a Burst of Color. An option to white cabbage is a vibrant purple cabbage. Easy to assemble (and make ahead!) it gives a burst of color to the plate.
Use a Skewer. Whenever possible, skewer your vegetables and fruits with other foods or alongside dips. For example, line a toothpick with a grape tomato, slice of basil and a cube of cheese or skewer fruit for the dessert table.
Whether you’re packing lunch, shopping, snacking or brunching, remember to Have A Plant.
